Probiotics

Benefits

Prevents and improves digestive issues

Regulates our immune systems and fights bacteria in the body

Promotes weight loss and regulation

Improves mood and mental health

Fun Facts

Probiotics are live microorganisms that are needed to maintain and heal a healthy gut by improving and restoring the gut ora and balances your gut bacteria to keep it healthy

Studies have shown that if bacteria in the digestive system are imbalanced it can affect your overall health

You can only get probiotics from fermented foods and probiotic supplements which help our body function properly

The gut-brain axis is the process in which your nervous system is being signaled by your gastrointestinal tract, which is why we feel the negative side effects of an unhealthy gut in more ways than one

If your gut is healthy your general health gets a boost such as increased energy levels, increased mood, think more clearly and less bloating

Many studies have shown that unbalanced gut ora can be linked to numerous health issues such as heart disease, obesity, and even depression in some cases

Probiotics are absorbed through your stomach by the large intestine and colon, helping to create a balance in your gut ora and combat these health issues

Guide

Combine With

Take with cold water, other probiotic-rich nutrients such as Kombucha, or other fermented foods

Take if you are on antibiotics to help offset side-effects such as diarihaa

When & How

Probiotics have various counts of CFUs (live and active microorganisms)

Combination organisms are more effective than single strain

Check the product label for suggested dosage

At least 30 minutes before or after a meal

Avoid

Avoid if you have pancreatitis

If on antibiotics take a few hours apart from each other

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Q & A

What are the top 4 probiotics?

Lactobacillus
Bidobacterium
Enterococcus
Saccharomyces boulardii

Good probiotic strains to also include

Bidobacterium infantis
Bidobacterium longum
Lactobacillus plantarum

What are the most effective probiotics?

Finding the most effective probiotics has entirely to do with what your symptoms are, studies have proven that different probiotics are more effective in treating certain ailments. If you’re having difficulty finding the right probiotic for your symptoms, it is recommended you consult with your physician.

For example, for those experiencing constipation or irritable bowel syndrome the probiotics L. acidophilus, L. reuteri, L. plantarum, L. rhamnosus and B. animalis typically are the most eective.
For those with diarrhea, strains of probiotics such as Lactobacillus rhamnosus GG, Lactobacillus acidophilus and Lactobacillus bulgaricus

Is it ok to take probiotics every day?

Yes, probiotics are necessary for maintaining a healthy gut balance, and taking them every day is ok.

Are there side effects of taking probiotics?

You may experience diarrhea the first few days after beginning to take probiotics regularly, but that should go away.

What is a CFU?

CFU stands for a colony-forming unit, which is the number of active and live micro-organisms that can be found in the probiotic you are using.

Sources

Gunnas, Kris. “Probiotics 101: A Simple Beginner’s Guide.” Healthline, Healthline Media, 2018, www.healthline.com/nutrition/probiotics-101.

Quigley, Eammon. “Prebiotics and Probiotics; Modifying and Mining the Microbiota.” Pharmacological Research, Academic Press, 18 Jan. 2010, www.sciencedirect.com/science/article/pii/S1043661810000186.

Sekirov, Inna, et al. “Gut Microbiota in Health and Disease.” Physiological Reviews, U.S. National Library of Medicine, July 2010, www.ncbi.nlm.nih.gov/pubmed/20664075.

West, Christina E, et al. “The Gut Microbiota and Inammatory Noncommunicable Diseases: Associations and Potentials for Gut Microbiota Therapies.” The Journal of Allergy and Clinical Immunology, U.S. National Library of Medicine, Jan. 2015,www.ncbi.nlm.nih.gov/pubmed/25567038.

Didari, Tina, et al. “A Systematic Review of the Safety of Probiotics.” Expert Opinion on Drug Safety, U.S. National Library of Medicine, Feb. 2014,www.ncbi.nlm.nih.gov/pubmed/24405164.

Harvard Health Publishing. “Should You Take Probiotics?” Harvard Health, 2015, www.health.harvard.edu/staying-healthy/should-you- take-probiotics.

“Probiotics: In Depth.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, 31 July 2018, nccih.nih.gov/health/probiotics/introduction.htm.

Spritzler, Franziska. “How to Choose the Best Probiotic Supplement.” Healthline, Healthline Media, 2017, www.healthline.com/nutrition/best- probiotic-supplement#section2.

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